05/17/2022

CrossFit 45 North – CrossFit

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Week8: DxKB Linear Progession #1 (Weight)

10 minute alternating EMOTM

Odd Minute: 1x Complex

Even Minute: Rest

*If you complete your complex early, rest remainder of that minute.

*If you fail to complete your complex in two subsequent rounds, lower your weight by 1 bell size.

Linear Progression #1 complex:

Deadlift

Swing

Clean

See the comment section each week for rep scheme.

This is a 9 week progression.

Score is weight of KB ‘s you choose.
Reps;

10 Swings, 10 Cleans

Metcon (Time)

For Time

21-15-12-9-6-3

Ball Slams (40/20)

**2 TGU after each set**

Metcon (Time)

45 North at home:

21-15-12-9-6-3

Odd Object ground to Overhead

Russian KBS